Heart attacks, strokes, and aortic dissections. These are diseases of the blood vessels.
Atherosclerosis progresses silently, without noticeable symptoms, and can one day lead to a life-threatening emergency. Everyday habits such as diet and exercise are closely linked to its progression.
The theme of the April 2026 public lecture for citizens, “Kurachu Medical Gathering,” was “Protecting Your Blood Vessels 2.” Following last year’s lecture (2025), “Protecting Your Blood Vessels,” it was held again this year.
The speaker was Dr. Komiya Tatsuhiko, vice president of Kurashiki Central Hospital and a cardiovascular surgeon. He has had a long career at Kurashiki Central Hospital as a cardiovascular surgery specialist.
Here is a report on the mechanisms of atherosclerosis, weight management to protect your blood vessels, eating with the types of fats in mind, aerobic exercise, and other advice from the lecture that you can put into practice starting today.
The information presented was current when this article was published in May 2026. Please note that it may differ from current information.
Overview of the public lecture for citizens, “Kurachu Medical Gathering”
The lecture was held on Thursday, April 16, 2026, at Kokuga Hall in the Kurashiki Central Hospital Preventive Medicine Plaza.
Kurashiki Central Hospital Preventive Medicine Plaza is a facility that broadly supports the health of local residents through services such as health screenings, exercise classes, and health education classes.
The public lecture for citizens, “Kurachu Medical Gathering,” is a popular local series in which doctors from Kurashiki Central Hospital explain illnesses and health in an easy-to-understand way. It is held once a month.
So many people attended this lecture that the audience nearly overflowed the venue. Attendees listened intently, and many asked questions, reflecting the high level of interest in the topic.
Causes of death in Japan and their connection to blood vessels
Dr. Komiya began by discussing data on causes of death in Japan.
Currently, cancer is the leading cause of death in Japan, followed by heart disease in second place and cerebrovascular disease in third. Many heart and brain conditions are caused by blood vessel problems.
As atherosclerosis progresses, it can cause the following conditions:
- Aneurysm
A blood vessel swells; if it ruptures, it can be life-threatening - Heart attack and cerebral infarction
A blood vessel becomes blocked, damaging the heart or brain - Peripheral artery disease
Blood vessels in the legs become blocked, sometimes making it difficult to walk - Aortic dissection
The wall of a blood vessel suddenly tears. This condition requires attention
Catheter-based treatment and surgery can save lives, but Dr. Komiya stressed, “Surgery is a last resort. What really matters is preventing things from getting to that point.”
The structure of blood vessel walls and how atherosclerosis develops
Next, he explained the structure of blood vessel walls to help the audience understand atherosclerosis.
Blood vessel walls have three layers
Blood vessel walls have three layers: the intima, media, and adventitia.
The innermost layer, the “intima,” contains endothelial cells. It allows oxygen and nutrients to pass through while keeping blood from clotting inside the blood vessels.
The middle layer, the “media,” is made of elastic fibers and muscle. It regulates blood flow by expanding and contracting the blood vessels.
The outer layer, the “adventitia,” supplies nutrients to the blood vessels themselves.
Bad cholesterol (LDL) causes atherosclerosis
One of the causes of atherosclerosis discussed in this lecture was LDL (bad cholesterol). LDL is necessary for delivering cholesterol throughout the body, but if the intima is damaged, LDL can enter the blood vessel wall through the injury.
LDL that enters the wall becomes oxidized. White blood cells (macrophages), which try to remove it, continue to take up the LDL and grow larger. This forms a mass called “plaque,” which builds up on the inside of blood vessels, narrowing or blocking them.
If the outer layer of plaque ruptures, platelets gather and rapidly form a blockage, which can cause a heart attack.
Over time, calcium builds up in the plaque, causing “calcification.” It appears white on a CT scan, making it easy to see how far atherosclerosis has progressed.
Check your LDL-to-HDL ratio
An LDL level of 140 mg/dL or higher is considered “high LDL cholesterol,” a condition in which atherosclerosis is more likely to progress. Meanwhile, HDL (good cholesterol) helps remove LDL, so maintaining a balance between the two is important.
The figure to check is the LDL-to-HDL ratio (LDL ÷ HDL); a ratio below 2.0 is generally considered to be within a safe range. Even if LDL is slightly high, having enough HDL may mean there is no problem. Conversely, even if LDL is within the normal range, low HDL may still be a warning sign.
Dr. Komiya also shared his own experience, saying, “I calculated mine yesterday, and my LDL was borderline, but I had enough HDL, so I was relieved.”
If you have not yet checked your LDL-to-HDL ratio, be sure to ask about it when you have a blood test.
The curious paradox of weight gain despite lower calorie intake
There are two types of fat: subcutaneous fat and visceral fat.
You can check for subcutaneous fat by pinching your abdomen, but visceral fat cannot be pinched. A CT scan can show it packed around the organs.
Dr. Komiya compared subcutaneous fat to a “fixed-term deposit” and visceral fat to a “regular savings account.” Visceral fat is readily used for energy and is relatively easy for the body to draw on or store. However, when overeating and lack of exercise continue, the body cannot burn it off fast enough, and it accumulates.
One major cause of atherosclerosis is visceral fat.
As visceral fat increases, hormones that promote inflammation increase and damage blood vessels. It also weakens the effect of insulin (the hormone that lowers blood sugar), raising the risk of diabetes.
I had thought that excess calorie intake was the reason for excessive visceral fat. However, it seems that although Japanese people weigh more than they did 50 years ago, their calorie intake has decreased.
In other words, the reason for weight gain is “not eating too much, but moving too little.” The increase in desk work and the widespread use of cars are thought to be major factors in weight gain, as they have greatly reduced the amount of everyday physical activity.
The first step is to weigh yourself and check how far your weight is from the standard.
Things to keep in mind when consuming fats
Eating habits have changed, and people are eating more high-fat foods.
The lecture took an in-depth look at the types of fats (fatty acids) and how to consume them. “Different types of fat have different effects on the body,” the doctor said.
Avoid consuming too much saturated fat
“Saturated fats,” found in large amounts in meat, butter, and cheese, increase LDL.
The recommended daily upper limit is about 15–20 g.
A simulation of a diet consisting of “a croissant and cafe latte for breakfast, pizza for lunch, ginger pork for dinner, and chocolate as a snack” showed an estimated intake of about 40 g.
Processed foods can contain large amounts, so take care not to consume too much.
Unsaturated fats: the differences between omega-3, 6, and 9
“Unsaturated fats,” found in fish and plants, help prevent atherosclerosis, but their effects on the body differ depending on the type.
- Omega-6 (vegetable oil, walnuts, etc.)
These fatty acids are necessary for healthy skin and growth, but Japanese people tend to consume too much. Excessive intake promotes inflammation and can cause allergies; harmful substances may also form when they are heated. - Omega-3 (perilla oil, EPA and DHA in oily fish, etc.)
These fats help counter the harmful effects of omega-6 and are also said to benefit brain health. - Omega-9 (olive oil, canola oil, sesame oil, nuts, etc.)
These are considered effective in preventing atherosclerosis.
As examples, Dr. Komiya suggested, “Switch your cooking oil to canola or olive oil, eat oily fish regularly, and cut back on fried and processed foods.”
Beware of trans fats
“Trans fats,” found in margarine and shortening (edible fats used in sweets and other foods), increase LDL and lower HDL. Take care not to consume too much.
Other dietary tips
Besides the types of fats you consume, there are other dietary points to keep in mind to protect your blood vessels.
- Dietary fiber helps reduce LDL absorption
- Antioxidant-rich foods help prevent LDL oxidation
- Make Japanese cuisine the foundation of your diet
- A diet that protects your blood vessels
Dietary fiber helps reduce LDL absorption
Dietary fiber helps reduce LDL absorption and supports the removal of LDL. Aim for a good balance of soluble fiber from seaweed, fruit, natto, okra, and yams, and insoluble fiber from vegetables, mushrooms, beans, brown rice, and whole grains.
Antioxidant-rich foods help prevent LDL oxidation
Even if LDL cholesterol enters the blood vessel wall, preventing its oxidation can help inhibit plaque formation. For this reason, antioxidant-rich foods are considered beneficial.
To do this, make a point of eating antioxidant-rich foods such as vitamin A (spinach, pumpkin, etc.), vitamin C (fruit), vitamin E (avocado, nuts, etc.), polyphenols (red wine, chocolate, etc.), and carotenoids (carrots, salmon, etc.).
Make Japanese cuisine the foundation of your diet
Dr. Komiya says that the foundation of a diet that protects your blood vessels is Japanese cuisine: “Use natural ingredients as much as possible, avoid relying on processed foods, go easy on salt, eat plenty of protein, and have slightly less rice.”
A diet that protects your blood vessels
Food is one of life’s pleasures.
Too many restrictions can also cause stress. The doctor shared tips for eating in a way that protects your blood vessels.
- Eat delicious food slowly
- Cut back on processed foods and fast food
- Limit carbohydrates and, if possible, eat them at the end of the meal
- If possible, have sweets (dessert) after a meal (and keep snacking to a minimum)
- Enjoy a small amount of alcohol as a companion to your meal
These are ways to enjoy food that you can put into practice starting today.
It’s important to keep up “aerobic exercise” without overdoing it
Both improving your diet and exercising are important for weight management, but when it comes to exercise, “aerobic exercise,” which helps burn fat more easily, is more effective than strenuous exercise.
A guideline is one hour of walking or about 30 minutes of running or swimming, but it can be quite difficult to keep it up.
“The most important thing is to find something you can keep doing without overdoing it, and enjoy it,” says Dr. Komiya. As with eating, enjoying exercise is key.
- Do exercise that you can manage
- Do it while chatting with others
- Do it while enjoying the scenery and the changing seasons
I felt that it’s important to enjoy yourself without pushing too hard.
What you can do starting today to protect your blood vessels
To sum up the lecture, Dr. Komiya highlighted the following points:
- Weigh yourself and aim for a healthy weight (start with either diet or exercise, without overdoing it)
- Pay attention to the types of oil you use (choose good-quality oils; use olive oil and rapeseed oil)
- Keep up an aerobic exercise routine that suits you
Dr. Komiya’s words stayed with me: “Enjoy your food and enjoy exercising. Doing what you can is the secret to sticking with it.”
Atherosclerosis progresses without you noticing, but it may be possible to prevent or improve it by reviewing your lifestyle habits. I decided to start by checking my LDL and HDL levels and reviewing the oils I use in cooking, my often-unbalanced diet, and my exercise habits.
When I spoke with Dr. Komiya after the lecture, I was struck by how he spends his days.
Although he watches what he eats, Dr. Komiya enjoys both meat and fish, and apparently likes sweets too. I heard that on weekends he rides his bicycle from Kurashiki toward Kojima and Ushimado, and enjoys discovering new shops that haven’t even received any reviews yet.
In his spare time, he reads 100 books a year and has watched more than 1,000 films in total. He enjoys whatever takes his fancy, regardless of genre.
Hearing him say, “If you’re curious, you can find all kinds of interesting things in everyday life,” I felt that a healthy lifestyle is not only about eating nutritious food and exercising, but also about enjoying each day to the fullest.
Articles about Kurashiki Central Hospital
Public Lecture: Kurashiki Central Hospital Medical Gathering “Protect Your Blood Vessels 2” Information
| Name | Public Lecture: Kurashiki Central Hospital Medical Gathering “Protect Your Blood Vessels 2” |
|---|---|
| Date | April 16, 2026 1:00–2:00 p.m. |
| Location | 1-11-11 Tsurugata, Kurashiki City, Okayama Prefecture |
| Admission (tax included) | Free |
| Website | Kurashiki Central Hospital Preventive Medicine Plaza |
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